RD Coached

Congratulations to Ada Brown for completing her Stage 1 Squash Progress Diary! Pictured wearing her free t shirt that is awarded after completing a diary. If you would like to find out more about Junior Squash at the club and how to get involved in the free squash program that is running, please contact club coach Craig Aldred , [email protected]. Junior membership is just £5 a month and this includes free squash lights and free Squash Progress Diaries, Free certificates and free t shirts!

Extra running data after updating my Apple Watch this morning 👍

Well that was fun…
Longest run in quite a while!

Felt pretty good 👍

Today I treated myself to a much more substantial workout 😀

When you’re low on time it’s super easy to just convince yourself you can’t fit in a workout.

After delivering a PT session, I only had 45 mins before I was delivering a mindset coaching session.

My first thought was, I’m not going to get a workout in today…

Then I thought again… you can still get a decent workout done in 30 mins.

Circuit:
10 x dumbbell bench press
10 x lat pull down
10 x weight plate halos
10 x bicep curls
10 x tricep extensions
10 x face pulls

Repeat x 3 minimal rest.

Finished in under 30 mins and it was pretty hard work!

Squeezed in some more court time this afternoon. Going to focus a little more on mobility and strength over the next few weeks.

Dinner was very nice 👍

I managed to break the strings on my racket last week and gave the newly strung racket a run out today.

Unfortunately, the magical properties of the new string I was promised didn’t come to fruition… I got beat 3-1 🤷🏻‍♂️

I’ve just been reflecting and thought someone might find this useful to hear…

Quiet and shy, I found it difficult to start a conversation... that was with the people I knew, speaking to strangers was much worse!

👉 What changed?

When I was younger, I was happy to go unnoticed. I didn't want the attention and so I didn't want people to speak to me.

As I got older and started to work on my mindset, I still had this lingering belief that I didn't want people to speak to me and worse still, I was projecting that belief onto others which meant I wouldn't try to speak to them either...

👉 I needed a two-pronged approach to combat this. Firstly, I needed to change my belief that I didn't want people to talk to me. This BELIEF was no longer USEFUL to me and was holding me back.

I reflected on my own identity and used affirmations to reinforce who I wanted to be - someone who was open to new connections and welcomed engagement.

👉 Secondly, I needed to change my BELIEF that EVERYONE ELSE felt like I did about not wanting others to speak to them...

Spoiler alert: they didn't.

I started to experiment. I started small. I set myself a target of saying "good morning" to one stranger each day. Soon it was 3 per day. People smiled and so I later added a question, "How are you?" and later still I added a compliment, "I like your shoes..."

The awareness of these two (very) limiting beliefs played a huge role in improving my communication and collaboration with others and made a massive difference, firstly to my career, but more importantly, to my relationships with family, friends and colleagues.

This all feels a bit deep for a Monday! 😂

👉 Can you identify any beliefs that are holding you back?

What can you do about them?

Well that was a fairly energetic run 🏃‍♂️

When the weekend rolls in it can feel necessary to catch-up on work or just catch-up on stuff you didn’t get done this week.

👉 Your work ethic is admirable but please don’t over do it.

Take some time to give your mind a rest. Allow it to take a break from thinking about work.

Spend some time enriching your relationships - spend some meaningful time with loved ones, friends or even socialise with work colleagues.

👉 Disconnecting from work is massively important for your wellbeing.

My effort today was a trip to the cinema, just me and Harley, to see Dr Strange in the Multiverse of Madness.

👉 What are you doing this weekend to disconnect from work and protect your wellbeing?

You can eat well, workout and there'll still be days when you don't feel so great for no apparent reason.

Because I do both of those 👆👆 people often think this doesn't happen to me...

I got up today and I didn't feel great, not ill, just a bit brain foggy. I got on with a few bits but I wasn't feeling it.

👉 Now I could have struggled on and got something done or I could do something about how I was feeling.

I chose to go for a 40-minute walk. Firstly, it was just nice outside and secondly, my head felt much clearer when I got back.

👉 It wasn't an ideal time, it wasn't lunchtime or a convenient break time, but I did it anyway knowing the result would have me feeling better.

I put myself first, something I do daily in a whole number of different ways and you should too. 💥🚀

Good to fit a bit of squash in yesterday before finding myself at Estabulo Rodizio Bar & Grill 👍

Well this was a decent run around 👍

This was mega 👍

I’ve spent too much time sat on my backside today…

But the light, temperature and slight breeze made it very easy to get up and out for an evening run.👍

Feel so much better for that and now looking forward to dinner 😀

A few drills and a match yesterday and got some solo practice in today too 👍

…and a post session snack 😀

A somewhat varied day for me today.

In front of the computer this morning, then into the city for a meeting, then back in front of the computer, then out for 5k and then delivered a PT session.

I’m looking forward to my dinner 😃

Managed to get some drills in and a match today, felt pretty good 👍

Today’s workout… the lawn!

It’s been a bit of a marathon weekend!

Long drive back to Boro on Friday evening, all day drinking at Thirsk races, then back to Middlesbrough to finish off the night for my big brothers stag night and finally a long drive back to Norwich, rounded off with a 5k run.

A brilliant weekend with some brilliant people 👍

Steven Bogan Darren Bogan John Taylor

Delivered a fairly late PT session and then managed to squeeze my own workout in too 👍

After not getting out today, I thought I’d post a few pics of the glorious weather at the weekend 👍

Love the warmer temperature in the evening 👍

Just because you are not aching a lot after your workout does not mean you didn’t work hard enough.

It is a good idea to mix up your workout now and again though, and when you do, you’ll be sure to feel those DOMS!

Talking tech and fitness with Will Appleby

Really good workout this evening and a few weekend pics to boot.

I find it so interesting that despite the technical nature of personal training, it seems like personal qualities, such as listening and understanding, are often what people appreciate the most.

“I had lost a lot of weight and muscle tissue following a serious illness and I needed a PT to help me build myself back up to a normal weight.

Richard listened and took on board my requirements and I have found him to be very understanding of needs and extremely helpful in helping me to achieve my goals.

I would definitely recommend Richard if you are looking for a PT.”

Lovely evening out at this evening.

Very good 👍

Love how much lighter it is in the evening. Managed to round off today with a decent run.

Not a bad time considering I was on the phone for the first half of it! 😂

Breaking up the day with a bit of solo practice 👍